Warm-Up

• Foam roll hams & glutes – 60s each

• Toe touch → overhead reach – 10

Main Block

1. Banded Hamstring Rock-Back – 3×10

2. Glute Bridge March – 3×12 each

3. Standing Good Morning – 3×10

4. Seated Forward Fold with Reach – 2×30s each

5. Single-Leg RDL Reach – 3×8/side

Finisher / Core

• 2 rounds: 20s hip hinge holds + 10 BW squats + 10 deep breaths